How Somebody With Apo-Î•4/Îµ4 Gene Mutation Should Adapt Bulletproof Diet? (Save Me From Alzheimer A
I have a question which might seem to narrow, but in fact applies to 1.7% of population or millions of people.
I would, really, really, really appreciate your help.
I have done 23andme testing and found out that I have a relatively rare mutation in APOE (Apolipoprotein E) gene. Practically, it means that I have 6 times higher risk to get Alzheimer (which gets me to 40% chance). Basically, I hit both risk alleles. And I hit both twice. A little more information on APOE:
It affects lipid metabolism very strongly.
So, the question is how an APoE 4/4 carrier should eat for optimal health and good lipids?
Some say that they should stop eating saturated fats, because since these carriers can't utilize fats properly, these become plaque in the arteries and brain (leading to Alzheimer's or atherosclerosis).
The other half say that because we can't utilize them properly, we must eat more, otherwise the brain starves. Besides, coconut oil has shown to almost reverse Alzheimer's in some patients (although we don't know if these patients were 4/4 or not).
I found one study by Berkeley which seems legit. It strongly support the latter position and recommends that people APOE 4/4 people should minimize saturated fats and even omega-3 as these actually increase LDL (bad cholesterol).
So, how can I get both minimization of Alzheimer's risk and long-term heart health with healthy cholesterol numbers?
I have followed Paleo diet for quite a while. So I'm wondering how should I adapt it. Research is limited, but from what is available at the moment, I should eat a kind of high-protein, moderate-to-high carb and low-fat Paleo diet?
I also train regularly (weightlifting) and supplement wih a good multiviamin (Pure Encapsulation Nutrient with K2 & methylation complex), Vitamin D3, fish and fermented cod liver oil. Occasionally, cycles of creatine, whey, glutamine, probiotics, Q10, Acetyl-L-carnitine.
What other lifestyle, diet and exercise modifications should I consider to minimize long-term risks both in terms of caridovascular & brain health?